Tuesday, November 06, 2012
End of Year Countdown Ė Day 6
My Eating Out Challenge, to myself.
I eat out a lot. Too much, really, for anyone trying to stay healthy and be thinner. And even though I know better, I always seem to see eating out as some sort of special celebration which excuses me from sticking with my program.
One of my regular eating out events is with my Girlfriend Group, which I organized about 7 years ago, knowing I was going to retire and that it would be important to stay in touch with the women who had been my friends during my working life.
So I invited some friends to meet me for dinner and bring one of their friends with them. We planned to meet every second Tuesday for dinner, to laugh and talk and, oh yes, EAT, lol.
Weíre still doing that, about 6-8 of us regular members now, it fluctuates, and having a really good time. But during the years Iíve noticed one of my friends who is very petite and has been the same size all these years, while I feel Iím a regular up and down roller coaster.
So I began to watch her eat. I observe what she orders and I find that our monthly meal is never a ďfood celebrationĒ for her. She consistently chooses the healthiest dish she can find on the menu of whatever restaurant we visit.
Hmmmm. I think Iíll do that. And yesterday I met a friend at the Olive Garden, aka the Pasta Palace, lol. Pasta is not my friend because itís rather like an addictive drug to me and once I start I donít want to stop.
So I focused on the healthiest dish I could find on the menu and was determined not to be distracted by the dessert menu, the pasta dishes, the breadsticks. I canít remember the name of the dish I ordered but it consisted of the tiniest chicken breast Iíve ever seen, some barely steamed broccoli, asparagus and tomatoes. After lunch I had a cup of black coffee, nothing added.
My friend and I yakked for an hour and a half, laughing out loud a lot of the time, and I never missed the food I didnít order. At the end of the meal, I felt wonderful, not stuffed, and pretty virtuous, lol.
It carried over to dinner when I grilled another pretty small chicken breast with some hot sauce on it and opened a can of green beans.
So, hereís my one small victory over the Pasta Palace, and my continuing win on Day 6 of my countdown to make it through the two most tempting months of the year with no terrible stuffed feelings and no gains.
Focus. Awareness. Attention. Have to concentrate and take nothing for granted.
Thursday, November 01, 2012
November and December can be THE most difficult months to lose weight, maintain weight and just stay healthy.
We begin by eating leftover Halloween candy.
Then we start trying recipes for Thanksgiving, and baking ahead for the family get together.
Then we start baking "gifts" to give away for Christmas presents.
Then we find that everywhere we go, offices are full of seasonal treats, ours for the tasting.
You may be eating out more often, having company staying with you and baking and cooking for them.
You've probably come a long way since last year's holiday celebrations. Don't lose it all now. Don't give up the rewards of all your hard work, planning and discipline.
I'm preaching to myself here, really. Because I need to hear it, need to say it, need to write it. Need to heed it!
So here is the warning sign of the times.
CAUTION! HOLIDAY WEIGHT GAIN AHEAD. MAY BE HAZARDOUS TO YOUR HEALTH! AND SELF-ESTEEM!
Thursday, October 04, 2012
My recent physical exam made me aware of many health-related things.
One thing, that I remember thinking EACH TIME I see my doctor, which is only when I have a check-up, is that OBESITY is a real problem, EVERYWHERE.
Every nurse or tech person that drew my blood, took my vitals, etc. etc. in the clinic where I go, is OVERWEIGHT. Not just by 10 or 15 lbs either. A LOT more.
Also, as I looked around the waiting room, almost every person there was in the same shape.
If I want to feel really thin, I can just sit in the clinic for a while and watch all the patients AND the EMPLOYEES, because they are all so overweight.
My doctor is the exception. As I wrote in a previous blog, he's very thin. He told me, during our long talk about health and exercise, that America is DEFINITELY going to lose the battle against obesity.
He, like me, notices how often food is shoved in our face. On tv and in person. He says he brings yogurt and fruit or some other light lunch to the clinic everyday. And if there is a meeting of any kind, he stays away from the food table, which is ALWAYS there, always loaded.
It's a battle. And only the most dedicated warriors will win.
Wednesday, October 03, 2012
All that research and hard work has paid off for me.
This time last year my cholesterol was 210. It had NEVER been that high before. After all my research, and yaking about it constantly with all my SP friends (Thank you all for being so nice about it, lol) I figured out what worked.
Now my Total Cholesterol is 167, HDL 90, LDL 69, Triglycerides 38! I'm a happy camper.
The formula was simple, once I figured it out:
AVOID SUGAR and STARCH as much as possible;
Eat all the raw (or very lightly cooked/roasted/sauteed) veggies I can.
That's it. That's my Way Of Eating.
I still eat meat. Just not every day and not every meal of any day.
I eat a fairly high fat diet with real butter and lots of olive oil and a steak or pork ribs now and then.
The only thing a little off was my Thyroid. It's a little slow. Not much. Doc wants me to re-test in 3 months. No dietary remedies for that, unfortunately. It's hereditary.
Hey, can I blame that for taking so long to lose weight? LOL. NO. That happens because now and then I stray into pastry or pizza, lol. I'm not perfect. But I'm pretty sure you already knew that.
PS: I also monitor my Blood Sugar and Blood Pressure at home every day and I get a fasting cholesterol panel at my local pharmacy every 3-4 months. I think those numbers are important. How do you know how you're doing if you only get those tested once a year, or less? Hmmm?
I'll be 64 this month. Have to get it right.
Friday, September 28, 2012
I sent this email to my family and friends:
I had my yearly check-up yesterday and got to visit with my doctor for quite a while. Heís a runner. Self-admitted running addict. Heís about my age! (I'm 64 this October) He runs every day. Every single day.
He had plantar fasciitis, went to a podiatrist who told him he had to stop running for 4 Ė 6 weeks. He said Sure. The podiatrist looked at him and said ďYou arenít going to stop running, are you?Ē No, he didnít stop. He said after about 2 YEARS, the pain just went away. So you can see heís definitely addicted, lol.
Heís 6í and weighs 165. Works at it hard and finds it hard to stick with 2000 cal. Per day, but does it. He said he practices portion control and counts every calorie. Still has 1 scoop of Bluebell ice cream every night, measured carefully. (He says Doctors are people too, meaning not perfect, lol.)
The point of all this about my doctor is heís dedicated to being healthy and to exercise and weight control. He told me to watch this video:
www.youtube.com/watch?v=aUaInS6HIGo By then, he knew what I was trying to do to stay healthy, was really interested in my swimming and my recumbent bike. His best friend had a hip replacement and goes on long bike rides for exercise because the bike is good for hip problems.
This video is 9 minutes long, NOT boring, very well presented, with tons of info in a short time. You know most of it already because you already believe in exercise. The interesting part is, to improve your heart health, do 20 min. of exercise 5 days a week. To really, really improve your heart health a lot, do 30 min. of exercise 5 days a week. If you do more than 30 min. a day, 5 days a week, you begin to lose health benefits. Breaking the 30 min into 3 ten minute sessions, works just as well. Which helps me a lot because if I go too long at it, it bothers my hip.
Also, he told me that if I can sit still for a few minutes and get my blood pressure down to a good reading, Iím ok. If you really have BP problems, you canít get it down, no matter how still you sit.
If I sit down, and take a long, slow, deep breath IN and a long, slow, deep breath of equal length/time OUT, 5 times, my BP is about 117/80. If I just plop down and take my BP it is sometimes in the high 130ís. Try the breathing for yourself. Then you also do that breathing during the day, whenever you think about it and have a minute to spare. Eventually it becomes a reflex that keeps you from elevating your BP during stressful conversations, lol. (Mothers, husbands, kids, nosey neighbors...)
If I take the right supplements for vascular health, CoQ10, etc., and get to the point of that crucial 30 mins of exercise every day, my BP wonít spike so high when I move around. So that is my new prescription.
I know you already exercise. The interesting part here is lots more is not always better. And on days when you donít have time to even go to the bathroom, you can get 10 minutes in here and there.
In the video it states research with a group of people who needed a stint in their heart. Half the group got the stint. Half the group followed the exercise prescription. At the end of a year, the exercise group had FEWER heart issues/events than the group that got the stint. What a deal!
Striving for excellent health and to be BETTER THAN BEFORE!
Get An Email Alert Each Time --KREN Posts